How do you build a better booty? Any fitness professional will agree it takes lots of hard work, dedication, heavy weights and a great diet. Are you ready for the challenge? Add these exercises into your regular training plan over the next 30 days to see and feel the difference.

Three days a week you will be doing heavy squats and lunges. Ensure you have a proper warmup, are lifting to near-failure and have a spotter for safety. As the reps decrease throughout the four weeks, the weight should increase, provided you can still move with proper form. These heavy lifting days are key for muscular growth and development. On the other days, enjoy some bodyweight and banded exercises to add volume and target all muscles of the posterior.